Which drinks improve digestion for better gut health?

January 14, 2026 •

4 min read

Millions of people worldwide struggle with digestive issues like bloating, constipation, and indigestion. Fortunately, incorporating certain drinks into your daily routine can provide significant relief by supporting a healthy gut microbiome, easing discomfort, and aiding nutrient absorption.

Quick Summary

A diverse range of beverages can support your digestive system, from fermented drinks rich in probiotics to herbal teas with anti-inflammatory properties and simple water for hydration. Options include kombucha, kefir, ginger tea, and peppermint tea, all of which contribute to a balanced gut and help alleviate common issues like bloating and constipation.

Key Points

Probiotic-rich drinks: Fermented drinks like kefir and kombucha introduce beneficial live bacteria, or probiotics, which balance your gut microbiome and improve digestion.
Soothing herbal teas: Ginger tea can speed up gastric emptying and ease nausea, while peppermint tea relaxes intestinal muscles to reduce bloating and gas.
Fundamental hydration: Plain water is essential for softening stool and preventing constipation, and drinking warm water may be particularly beneficial for gut microbiota balance.
Targeted juice remedies: Prune juice is effective against constipation due to its fiber and sorbitol content, and aloe vera juice can soothe gut inflammation.
Post-meal digestive aids: Diluted apple cider vinegar (ACV) and herbal teas can be consumed after meals to balance stomach acidity and reduce post-meal discomfort.
Avoid disruptive drinks: Minimize or avoid fizzy sodas, excessive alcohol, and high-sugar drinks, as these can irritate the gut and cause bloating.
Focus on variety: Introducing a mix of different gut-friendly drinks can help maximize microbial diversity and overall digestive benefits over time.

Understanding the role of drinks in digestion

Your digestive system relies on proper fluid intake to function smoothly. Water acts as a crucial lubricant, but beyond simple hydration, certain beverages offer specific benefits through their unique compounds. Probiotic-rich drinks introduce beneficial bacteria to the gut, while herbal infusions can help reduce inflammation and soothe intestinal muscles. Choosing the right drink can be a simple, effective step towards better gut health.

Fermented drinks: Probiotic powerhouses

Fermented drinks are made by using cultures of bacteria and yeast to break down sugars, producing live probiotics that are excellent for gut health.

Kefir

This fermented milk drink is packed with a diverse range of probiotics and can significantly improve digestion and balance the gut microbiome. It is particularly noted for its ability to increase microbial diversity and help with symptoms of constipation and abdominal pain.

Kombucha

This tangy, fermented tea contains probiotics, organic acids, and antioxidants. Studies suggest that regular kombucha consumption can improve gut microbial diversity and may also support immune function. For the best benefits, choose a low-sugar, unpasteurized version.

Water kefir

Water kefir is a dairy-free fermented beverage made with kefir grains. It provides beneficial probiotics and is a good option for those who are lactose intolerant or vegan. Its light, fizzy nature makes it a refreshing alternative to sugary sodas.

Herbal teas: Soothing and anti-inflammatory

Herbal teas have been used for centuries to treat digestive complaints like nausea, indigestion, and bloating.

Ginger tea

Known for its anti-inflammatory properties, ginger tea can stimulate digestive enzymes and speed up gastric emptying, which helps alleviate nausea, bloating, and indigestion. Sipping warm ginger tea after meals is a common practice for soothing the stomach.

Peppermint tea

Peppermint contains menthol, which helps relax the muscles of the gastrointestinal tract. This can significantly reduce gas, bloating, and spasms associated with indigestion and IBS. However, individuals with GERD or severe heartburn should be cautious, as it can sometimes relax the esophageal sphincter.

Fennel tea

Fennel acts as a natural carminative, helping to relieve trapped gas and bloating. It also has antimicrobial properties that can help balance gut bacteria. To make, simply steep crushed fennel seeds in hot water.

Green tea

Rich in polyphenols, green tea acts as an antioxidant and prebiotic, promoting the growth of beneficial gut bacteria like Akkermansia muciniphila. This can have anti-inflammatory effects and support overall gut health.

Juices and other beverages

Certain juices and drinks offer specific compounds that aid digestion.

Aloe vera juice

This juice has soothing properties that can reduce inflammation in the digestive tract and help alleviate constipation. It is often recommended for individuals with acid reflux or IBS. When purchasing, look for a reputable brand with a quality seal to ensure it is free from harmful additives.

Prune juice

High in fiber and sorbitol, prune juice is a well-known remedy for constipation. Sorbitol draws water into the colon, which helps soften stool and stimulate bowel movements. A small glass in the morning can be very effective.

Apple cider vinegar

Diluted apple cider vinegar (ACV) contains acetic acid, which may help balance stomach acidity and support the production of digestive enzymes. It acts as a prebiotic, nourishing good gut bacteria. For safety, always dilute 1-2 tablespoons in a glass of water and rinse your mouth afterward to protect tooth enamel.

Comparison of digestive drinks


Drink	Primary Benefit	Key Action	Best For	Considerations
Kefir	Probiotics	Balances gut flora	Overall gut health, constipation	Dairy-based (water kefir is an alternative), can be high in sugar if flavored
Kombucha	Probiotics, Antioxidants	Supports microbial diversity	General wellness, digestive balance	Can contain caffeine and sugar, check labels
Ginger Tea	Motility, Soothing	Speeds gastric emptying	Nausea, bloating, indigestion	Can cause heartburn in large doses
Peppermint Tea	Antispasmodic	Relaxes intestinal muscles	Bloating, gas, spasms	Avoid if you have GERD
Prune Juice	Laxative	Increases stool bulk, softens stool	Constipation	Can cause gas or bloating if over-consumed
Apple Cider Vinegar	Prebiotic, Acidity	Balances stomach pH	After-meal digestion	Must be diluted; can harm tooth enamel

How to incorporate these drinks into your diet

Hydration is key: Start with the basics—drink plenty of water throughout the day. Water is fundamental for all digestive processes.
Morning ritual: Begin your day with a glass of warm water with lemon or a dose of diluted ACV to stimulate your digestive system.
After-meal aid: Enjoy a cup of ginger or peppermint tea after a heavy meal to help reduce bloating and aid digestion.
Probiotic boost: Add kefir or a probiotic-rich smoothie to your breakfast or as a midday snack to support your gut microbiome.
Evening calm: Try a caffeine-free green tea or a warm turmeric latte in the evening to reduce inflammation and relax.

Drinks to avoid or limit

While many drinks aid digestion, some can hinder it:

Fizzy sodas: Carbonated beverages are filled with gas bubbles that can cause bloating. The high sugar and artificial sweeteners can also negatively affect gut bacteria.
Excessive alcohol: Heavy alcohol consumption can cause intestinal inflammation and disrupt the gut microbiome.
High-sodium juices: Some store-bought juices can be high in sodium, which may lead to bloating and water retention.
Excessive caffeine: While moderate coffee intake can be beneficial, too much caffeine can increase stomach acid and cause heartburn.

Conclusion

Optimizing your digestive health doesn't require a complete overhaul of your diet. By strategically incorporating the right beverages, you can provide your gut with the support it needs to function efficiently. From the probiotic power of kefir to the soothing properties of ginger and peppermint teas, and the fundamental hydration provided by water, these drinks can be powerful allies in managing common digestive issues. Listen to your body and find the drinks that work best for you, ensuring a happier, healthier gut. A helpful overview of the gut microbiome is available from Johns Hopkins Medicine.

Note: Always consult a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.

Frequently Asked Questions

Yes, water is critical for digestion. It helps break down food, allows nutrients to be absorbed, and keeps the digestive tract moving smoothly to prevent constipation by softening stool.

Kombucha is a fermented tea rich in probiotics and organic acids that support digestive health by promoting a balanced gut microbiome. Choose low-sugar varieties for the best benefits.

Yes, ginger tea is a well-regarded remedy for bloating and indigestion. It helps stimulate digestive enzymes and speeds up the emptying of the stomach, which can reduce discomfort and gas.

Prune juice is highly effective for constipation due to its high fiber and sorbitol content, which work as a natural laxative. Staying well-hydrated with plain water is also fundamental.

Diluted apple cider vinegar can aid digestion by balancing stomach acidity and feeding beneficial gut bacteria. However, it must always be diluted and consumed with care to protect tooth enamel.

Kefir is generally safe and beneficial, but those who are lactose intolerant or vegan may prefer alternatives like water kefir or probiotic-rich yogurt smoothies. Some people may also experience mild gas or bloating when first introducing it.

It's best to limit or avoid fizzy sodas, excessive alcohol, and drinks with high amounts of added sugar or artificial sweeteners, as these can disrupt your gut and cause bloating and inflammation.